How to Build A Trim Healthy Mama Meal {or Gluten Free Meal}

When Andrew was born we felt so loved when meals were brought over for us. Almost everyone wanted us to clarify what we could and could not eat and “what in the world could they make that was safe for us to eat???”

As one following Trim Healthy Mama it is often brought up in the THM Pregnant and Nursing Group that I am in, that mommas wish they had a list they could give to those loved ones who want to bring a meal. So the idea for this Build a Meal printable was born.

Photo from freefoodphotos.com

Guess what?!? You can use this list for other diet plans as well! If you have dairy allergies or sensitivities you will want to specify that butter not be used, if you need a grain free meal you will want to ask them to please avoid the brown rice.

All you need to do is click on the link below and print off this Build a Meal list and then hand it out to those who are wondering what you can eat. You could hand it out at a baby shower, in your Bible Study or small group. It will help people understand what you can eat and give them ideas on what foods to combine.

Everything on the list is real food, but the list is not exhaustive many other veggies could be on the list, I simply picked the ones that seemed most common to me. 🙂 You simply pick a protein, some veggies, a fruit, and carb or fat.

Below I will list how you can use the list to make a variety of real, whole food meals.

If you pick Chicken for protein, Greens, Cucumber, Celery, Carrots, and Green Beans for veggies, Berries for fruit, and Olive Oil for fat, you can make baked chicken legs and thighs, leave the skin on, by drizzling some olive oil over them and sprinkling italian seasoning and garlic powder over them. Bake at 350F for 30-45 minutes. Make a salad with the greens, cucumber, celery, and carrots, use olive oil, salt and pepper, and garlic for a dressing. Saute the green beans in olive oil. You have just made a yummy, Satisfying meal.

A baked ham served with cauliflower “mashed potatoes”, and roasted brussels sprouts is a S meal.

Make a large salad with lots of greens and other veggies, add grilled chicken breast slices to go on top. Serve with baked sweet potatoes. E meal.

Use Lean Ground Round, Kidney Beans, Green Pepper, Onion, Garlic, Tomatoes, Chili Powder, Cumin, Salt and Pepper to make an Energizing Chili. You could also add Brown Rice on the side. Serve with Peaches for dessert.

Make a stir fry with veggies of your choice, beef stew meat, tamari sauce and garlic. Serve over quinoa. Energy is coming!

Combine the categories to make a Crossover meal. Crossovers are great for nursing and pregnant mommas! Meatloaf made with hamburger,broccoli with lots of coconut oil, mashed sweet potatoes or squash, and apple slices for dessert nourish a momma of a newborn who is experiencing rapid changes in hormones, and who is healing from the hard work of labor.

Even if you aren’t a new momma, I hope this list will help you build healthy, nourishing meals for you and your family. Surviving toddlerhood and healing from birth is so much easier when your body is well nourished!

Let’s Connect

Hi I'm Rebekah!
Married to my best friend since 2009. Momma to three handsome little men and hoping to be surviving toddlerhood for many more years. :-)
I'm so glad that you are here! Here you will find encouragement for your momma heart, allergen free recipes, tips for healthy and natural living, and more!
I am passionate about support for mommas during their pregnancy, labor, and the first year postpartum, and I pour that passion into my work as a birth and postpartum doula.
Thanks for stopping by! If you have any questions feel free to email me at rebekah@survivingtoddlerhood.com